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Sausage, Peppers & Onions

by Livestrong_Recipes  |  Nov 8, 2018

Sausage, Peppers & Onions
Photo Credit: nikolaydonetsk/ adobe Stock
  1. PREP
  2. 15 m
  • COOK
  • 30 m
  • 45 m

A balanced dinner on a busy weeknight can be a challenge to pull off. Pre-cooked chicken sausage is an easy solution; it’s a lean source of high quality protein and takes only minutes to prepare.



  • 6 natural chicken sausage
  • 1 tbsp extra-virgin olive oil
  • 3 medium bell pepper (any color)
  • 1 medium White Onion
  • 1 tsp fresh rosemary
  • 1 dash ground black pepper
  • 1 tbsp All-Purpose Flour
  • 4 garlic clove
  • 1 cup Tomatoe Sauce
  • 1 1/4 cups Unsalted Chicken Stock
  • 2 pinch red pepper flakes
  • 1/4 tsp sea salt
  • 4 leaf fresh basil leaves


1 Cooked brown basmati rice or whole wheat or gluten free high fiber pasta for serving, if desired
2 Heat a large non-stick pan over medium-high heat. Once hot, spray generously with fat free cooking spray. Add chicken sausage slices and sauté until just caramelized. Remove from heat and set aside.
3 In the same pan, add extra virgin olive oil and sauté onion, peppers and rosemary until vegetables are caramelized (lower heat slightly if pan starts smoking). Season with fresh ground black pepper.
4 Add flour and cook for 3 minutes, stirring frequently.
5 Stir in tomato sauce, 1 ¼ cups chicken stock, red pepper flakes and chicken sausage. Smash garlic with the back of a knife and add it to the pan. If using low sodium tomato sauce, season with sea salt. Bring to a simmer. Simmer for approximately 10 to 15 minutes or until sauce is thickened, lowering heat if necessary. Stir occasionally.
6 Remove smashed garlic. Serve as is or over brown rice or high fiber pasta with fresh chopped basil. Enjoy!